{"id":5877,"date":"2013-04-03T09:55:34","date_gmt":"2013-04-03T09:55:34","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=5877"},"modified":"2013-04-03T16:55:35","modified_gmt":"2013-04-03T16:55:35","slug":"un-exercitiu-simplu-pentru-fermitatea-coapselor","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=5877","title":{"rendered":"Un exerci\u021biu simplu pentru fermitatea coapselor"},"content":{"rendered":"

Ne este specific nou\u0103, femeilor, acumularea de \u021besut adipos pe coapse. Cred c\u0103 ne-am obi\u0219nuit deja cu ideea. Majoritatea (deci \u0219i eu) \u201dse bucur\u0103\u201d de o siluet\u0103 \u00een form\u0103 de amfor\u0103: talie sub\u021bire, coapse proeminente. Eu g\u0103sesc foarte pictural\u0103 aceast\u0103 construc\u021bie, at\u00e2ta vreme c\u00e2t se p\u0103streaz\u0103 \u00een propor\u021bii rezonabile. Nici speciali\u0219tii nu au prea multe de comentat aici. Ins\u0103 din punct de vedere medical, ceea ce ridic\u0103 semne de \u00eengrijoarre este gr\u0103simea abdominal\u0103 (vezi aici articolul \u201dVestea bun\u0103: femeile ard mai multe gr\u0103simi dec\u00e2t b\u0103rba\u021bii\u2026\u201d<\/a>) asociat\u0103 cu boli cardiace, diabet etc.<\/p>\n

Ziua s-a m\u0103rit, vacan\u021ba de var\u0103 pare din ce \u00een ce mai aproape, eu am declan\u0219at la \u00eenceputul lui martie campania \u201dPreg\u0103tirea fizic\u0103 pentru plaj\u0103 – cu un bikini suntem to\u021bi datori\u201d. Exerci\u021biul de azi se arondeaz\u0103 categoriei \u0219i, mai mult dec\u00e2t at\u00e2t, este foarte potrivit pentru a fi f\u0103cut chiar \u0219i pe nisip. \ud83d\ude42<\/p>\n

Zonele vizate de acest exerci\u021biu sunt coapsele – zona anterioar\u0103 (cvadriceps), \u00een principal; dar \u0219i coapsele posterioare \u0219i fesierii. \u0218i dac\u0103 ad\u0103ug\u0103m\u00a0 rotiri ale bustului – cu sau far\u0103 greutate – avem deja un exerci\u021biu complet: coapse, fesiei, talie, bra\u021be, spate.<\/p>\n

\"1\"<\/a>1. \u00cencepem? C\u0103ut\u0103m s\u0103 corect\u0103mmai \u00eent\u00e2i postura : picioarele dep\u0103rtate la nivelul umerilor, spatele drept, umerii deschi\u0219i \u0219i tra\u0219i, abdomenul u\u0219or \u00eencordat. Fand\u0103m spre \u00eenainte c\u0103ut\u00e2nd s\u0103 aducem genunchiul pe linia gleznei (nu \u00eenaintea ei pentru protejarea articula\u021biilor- vezi aici)<\/a>.<\/strong><\/p>\n

Dac\u0103 facem exerci\u021biul cu o greutate (minge, ganter\u0103, sticl\u0103 cu ap\u0103), atunci c\u00e2nd fand\u0103m \u00eempingem gantera de la piept spre \u00eenainte.<\/strong><\/p>\n

Revenim la pozi\u021bia ini\u021bial\u0103 \u0219i schimb\u0103m piciorul. 10-15 repet\u0103ri pe fiecare picior, unul-dou\u0103 seturi dau rezultate foarte bune.<\/strong><\/p>\n

\"2\"<\/a><\/p>\n

2. Dac\u0103 nu ne multumim cu at\u00e2t, \u0219i mai mult ca sigur multe dintre noi vor fi \u00een aceast\u0103 situa\u021bie, ad\u0103ug\u0103m o r\u0103suciere a bustului<\/strong> – cu sau f\u0103r\u0103 ganter\u0103 – pe aceea\u0219i parte cu piciorul fandat. Torsiunea bustului face s\u0103 lucreze \u00een plus talia \u0219i mu\u0219chii spatelui; ca s\u0103 nu mai vorbesc de bra\u021be.\u00a0<\/strong><\/p>\n

Aten\u021bie! Aceast\u0103 \u201dbroderie\u201d cere mai mult echilibru<\/strong>: Dac\u0103 e\u0219ti la \u00eenceput, mul\u021bume\u0219te-te<\/em> f\u0103r\u0103 ganter\u0103.<\/p>\n

3. De re\u021binut exerci\u021biul pentru vacan\u021ba la mare<\/strong>. Este foarte fain de f\u0103cut pe nisip (mie \u00eemi place teribil). Trasform\u0103m acest exerci\u021biu static \u00eentr-unul dinamic, \u00eenl\u0103n\u021buind cele 15 repet\u0103ri ca \u0219i cum am p\u0103\u0219i mai\u00a0 ap\u0103sat – foarte ap\u0103sat p\u00e2n\u0103 ce coapsa devine paralel\u0103 cu solul. \ud83d\ude42<\/strong><\/p>\n

\"4\"<\/a><\/p>\n

 <\/p>\n

O nou\u0103 defini\u021bie a mersului ap\u0103sat. \"3\"<\/a>E doar o chestiune de conven\u021bie social\u0103.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Ne este specific nou\u0103, femeilor, acumularea de \u021besut adipos pe coapse. Cred c\u0103 ne-am obi\u0219nuit deja cu ideea. Majoritatea (deci \u0219i eu) \u201dse bucur\u0103\u201d de o siluet\u0103 \u00een form\u0103 de amfor\u0103: talie sub\u021bire, coapse...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1,280],"tags":[385,386],"class_list":["post-5877","post","type-post","status-publish","format-standard","hentry","category-sport","category-un-exercitiu","tag-exercitiu-foto-pentru-fermitatea-coapsei-anterioare-cvadriceps","tag-exercitiu-pe-nisip-intarire-coapse"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5877","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5877"}],"version-history":[{"count":11,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5877\/revisions"}],"predecessor-version":[{"id":5889,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/5877\/revisions\/5889"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}